How To Fix Lazy Glutes

Many people, and particularly mums, can experience something called ‘lazy glutes’, another term for this would be a ‘flat bottom’.

We can get a flat bottom for a number of reasons and the main one we’re focussing on today is because of poorly firing glute muscles.

When we have poorly firing glute muscles our hip flexors tighten and our quads (thigh muscles) have a tendency  to take over. 

This can be a problem with exercises like squats - where the quads rather than the glutes do the work.

So today I’m going to take you through 6 different exercises which force your gluten to do the work.

The format I’m using is called Tabata - each circuit consists of 2 exercises each of which you’ll do for 20 or 30 seconds for a total circuit time of 4 minutes.

Circuit 1:

Quadruped Back to Side Taps - right leg

Quadruped Back to Side Taps - left leg

Circuit 2:

Bridges

Bridge Pulses

Circuit 3:

Standing 1/4 Circle Taps - right leg

Standing 1/4 Circle Taps - left leg

Give it a try and get those glutes firing again.